No squat rack at my gym

mmychal

So I just started Strength Training about two weeks ago and I go to the gym three times a week doing my nine exercises at 3 sets of 12 reps. I've been doing my squats on a Smith Machine because my gym doesn't have a power rack and everything I've read about Smith machines condemns them as evil and useless.

So I'm stuck. I *want* to do proper squats because I've read about all of the health benefits of doing them yet I have no manner of doing them with a bar and weights without a power rack.

Any suggestions?

DopeItUp

Join a gym that has a power rack or squat rack or even a monolift.

mmychal

Join a gym that has a power rack or squat rack or even a monolift.

Not particularly useful advice ...

78Octane

Well, you really do not have many choices. Either do leg presses, squat with dumbbells, or join another gym. It's a pretty simple decision really.

tigersword

That's basically it. Find a new gym, or buy your own equipment to work out at home. You can't do barbell squats without some kind of rack, impossible to get the bar safely in position.

Smith machine squats will ruin your knees and back.

Hestion

I know its not 100% ideal as you probably want to work to higher weights and be able to rack, but we do weighed squats in the body conditioning class, we weight our bars, and hold them on our shoulders (well you know where I mean) and squat, granted its not with heavy heavy weights as we have to lift them up and over our heads without a rack, but it would give you some resistance?

When I do proper weights, we have excellent racks and proper weight section, so never had to improvise there, so cant think of anything more helpful?

wellbert

Join a gym that has a power rack or squat rack or even a monolift.

Not particularly useful advice ...

Well, then buy a squat rack and donate it to your gym?

You can "lean up" a heavy squat off the ground. It looks dangerous as hell though.

mustgetmuscles1

Well, you really do not have many choices. Either do leg presses, squat with dumbbells, or join another gym. It's a pretty simple decision really.

^ Pretty much.


Smith machine is not very good. Stick to the leg press machines and add in lunges.

kylTKe

Do front squats instead. You don't need a rack. You can use a barbell or kettlebells (or even dumbbells probably).

usmcmp

Goblet squats or dumbbell squats.

hypotrochoid

Hack squats or front squats?

Siekobilly

Octane pretty much summed it up. I got tired of trying to find equipment I needed, and wasn't being used (or someone just sitting there) so I bought a bench, an Olympic bar with 255lbs worth of weights, and I have a power rack coming at the end of the month.

Jacwhite22

Mine doesn't either. It's not ideal but I rack the weight on the top of the incline bench and pick it up from there.

jwerdlike

For now you can do walking db lunges. Try to go as heavy as you can. I don't have a squat rack either but I have noticed some gains from doing the walking db lunges. GL! You can also switch it up and do romanian deadlifts if you feel like it.

chattipatty2

Ask the gym to buy one? Or you buy one for your house? I love the squat rack. So cool. I would buy one if my gym wouldn't knowing how great it is.

wellbert

Goblet squats or dumbbell squats.

how do you goblet/dumbbell squat 160+lbs he'll be at within a month of SS?

DopeItUp

Join a gym that has a power rack or squat rack or even a monolift.

Not particularly useful advice ...

It's not? If you want to do proper back squats with a barbell and without the risk of killing yourself, you're going to need a squat rack or power rack or monolift. Therefore it stands to reason that if your gym doesn't have one, you should find a gym that does.

You could always do squats with dumbbells but they are a huge PITA and are more of a front squat than a back squat. You could do barbell back squats without a rack and risk seriously injuring yourself but that's no fun either.

Long story short, if you want what you don't have, there's only one real solution. Join another gym or buy your own equipment for your house. Maybe petition the gym owner for a power rack? Can't hurt I guess.

chattipatty2

Or offer to buy one for the gym in exchange for a free membership of equal amount of money?

usmcmp

Goblet squats or dumbbell squats.

how do you goblet/dumbbell squat 160+lbs he'll be at within a month of SS?

I wasn't saying he could go heavy with them. He just said he wanted to do squats.

ryan_k3377

This is a problem I deal with every time I train legs. We don't have a squat rack either. So, I would recommend clean and press the barbell to your back, then do squats. Then as you add weight, it will be harder, then just clean it and do front squats. The weight will be light, but it is better than not doing them. Best of luck!!

meshashesha2012

now you know what to look for in a new gym. in the meantime, you can try cleaning and pressing the bar to your shoulders.

Siekobilly

now you know what to look for in a new gym. in the meantime, you can try cleaning and pressing the bar to your shoulders.

This is actually what I'm doing while I wait for my power rack to come. It's getting hard as the weight increases, but it's almost like doing an additional workout. Just gotta be careful you know your limits and don't tear your shoulder apart.

dad106

Does your gym have an fixed weight barbells?( at least I believe thats what they are called.. it's a bar with fixed weights at each end)

You may be able to you those for a bit until you get into the higher weights.

Or you can follow what others said and join a different gym or buy your own equipment.

kylTKe

Oh yea don't forget pistol squats. Or one legged squats.

Also you can wear a weighted vest (or chains) to add weight if you can't clean enough for a good front squat. Or you might be able to use a dip belt to add some weight, but I've never tried that so I'm not sure if you would hit the floor with it.

Also, you could get two spotters to act as a rack. Maybe not necessarily the safest thing in the world but it could work if you're not lifting too heavy.

mmychal

perhaps I should have been a little more clear. if I could throw money as easily at the problem as some of you assume, i wouldn't have needed to post.

Let me rephrase my conundrum with the actual limitations of real life rather than this fantasy land where everyone can supposedly afford everything they want at every moment in time.

1) I like my gym. I get a heavily discounted membership through my employer as part of a wellness program and my membership is valid at thousands of gyms across the country, so when i travel for business I can use it. In other words - I cannot practically afford to change gyms. For those who care, my membership is at the YMCA. The only fault I have with the gym is a lack of a power rack. they have everything else - cardio machines galore, classes for members, swimming pools, basketball courts and a very affordable price for myself and my family.

2) I want to perform an exercise that gives me something as close to what a true squat will do. I'd love to be able to do normal squats, but the only access to equipment I have that is suitable is the Smith machine. There are other machines in the gym and several dumbbells, but no Olympic power rack. Perhaps there's a rack i can make use of in lieu of a true power rack.

3) In the absence of doing a freeweight squat, what I'd like is advice on what I can do with what I have. Many thanks to those of you that actually tried to answer this question. I didn't think I needed to include parts 1 and 2 above, but apparently there are enough people who think that "just buying one" is the best answer. Given the budget I've allotted for my health, which includes eating right and making time for exercise, I can't realistically throw money at this problem.

The suggestion to ask my gym to GET a power rack is actually pretty decent. I'm sure other folks at the gym would use it. I've also seen YMCA's that have the power rack.

Thanks for all of the useful suggestions. Please keep them coming as long as they don't involve me shelling out 500-2000 bucks to accomplish my goal.

meshashesha2012

there's also the steinborn lift : http://www.youtube.com/watch?v=Qls96q4Phs4



as far as getting your gym to geta power rack, how about starting a petition or something? if they see that several people are interested that might help.

Hestion

I know it may not be a possibility, but if you suggest to the gym they buy one, and they maybe cant afford it, as I believe the YMCA gyms are not like a big chain gym? Then maybe see if you can get together with other gym users and gauge the interest in a rack, and if they say they cant afford it, maybe suggest that members could do a voluntary donation towards it to help the gym out, even if its only a little bit?

Obviously I'm not saying this will work, that members will want to do it, or indeed if anyone can afford it, but its an option if the gym say no due to costs?

I'm no help really as my gym is a major chain and has several of everything lol!

Do you have a trx?

kylTKe

Here check this out, it's like 35 different squat movements. Many of which don't require a squat rack (hack squat, front squat, goblet squat, overhead squat, etc...).

http://artofmanliness.com/2011/11/30/the-ultimate-squat-guide-35-squat-exercises/

ktied

Walking lunges with dumbells are a killer and seem to work exact same muscles

Hestion

Walking lunges with dumbells are a killer and seem to work exact same muscles

*nods in agreement* I find them more of a killer than squats at the rack, my PT is a stickler for squats, and if other trainers see me in class I always get praise for them :-)

nellyett

You really can get the same benefits without a squat rack....there are several exercises that will kick it!!

Use lower weights, go to fatigue. Jump squats, step ups, walking lunges, back lunges, side lunges, stationary lunges, double time squats, etc. etc.

Google leg exercises and you'll find all kinds of alternatives....don't let a piece of machinery set you back.